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Machine
Lat pulldown with a close V-grip
Close-grip lat pulldown to focus on the lower lats.
Setup
Adjust seat height so you can grab the handle without shrugging your shoulders. Secure the knee pads.
Grab the narrow V-bar with hands close together in a neutral grip.
Lift your chest and actively pull your shoulder blades back and down.
Engage your core and keep a neutral spine without rounding.
Fully extend your arms and consciously pre-tension your lats.
Execution
Pull the V-bar straight down. Target: upper chest/sternum.
Keep elbows close to the body. Leads to maximum lat activation.
Hold briefly at the bottom: chest up, shoulder blades down, lats fully contracted.
Control the release up, fully extend arms, let shoulder blades slide up and forward. Keep tension.
Breathing: Exhale on the pull, inhale on the release.
